C) Yes, but usually only to a significant degree in beginners or those returning from a training layoff

D) Yes, and anyone can do both to a significant degree with the right workout and diet plan

2) Which of the following is a realistic rate of lean muscle growth for a natural trainee?

A) 0.5 pounds per week

B) 1 pound per week

C) 1.5 pounds per week

D) 2 pounds per week

3) How many meals should you eat per day to burn fat at the fastest rate?

A) 3 meals spaced 4-5 hours apart

B) 5 meals spaced 3-4 hours apart

C) 6 meals spaced 2-3 hours apart

D) All of the above will be equally effective assuming the total calorie/macronutrient content is the same

4) What would be the most effective overall workout structure for an average beginning lifter?

A) Full Body Workout 3x per week

B) Legs/Push/Pull Split 4x per week

C) Body Part Split 5x per week

D) All of the above will be equally effective given adequate training volume and intensity

5) Which of the following would you NOT want to see included in the ingredient list of your protein powder?

A) Protease

B) Whey Protein Concentrate

C) L-Glycine

D) Egg Albumen

6) What is the most effective rep speed for maximizing muscle stimulation and strength gains?

A) Lift the weight in 2 seconds and lower it in 3-4 seconds

B) Lift the weight in 3 seconds and lower it in 4-5 seconds

C) Lift the weight as fast as possible and lower it in 2-3 seconds

D) Rep speed is irrelevant as long as proper form is being used

7) Which of the following creatine supplementation methods would be the smartest approach?

A) Creatine Hydrochloride taken immediately post workout

B) Creatine Monohydrate taken at any time of day

C) Creatine Nitrate taken 30-45 minutes pre-workout

D) Creatine Ethyl Ester taken first thing in the morning

8) In order to prevent gains in body fat, when should you stop consuming carbohydrates for the day?

A) From the late afternoon onward

B) After your workout is complete

C) Within 3 hours of bed

D) Carb cutoffs will have no significant effect on fat loss/fat gain

9) How much protein should you consume per day?

A) 40% of your total calories

B) Half as much as your carbohydrate intake

C) 0.8-1 gram per pound of body weight

D) 125-150 grams

10) Which of the following statements is most accurate in regards to natural over-the-counter testosterone boosters in terms of their effects on muscle growth?

A) They are an effective supplement since testosterone is the most important muscle building hormone in the body

B) They are an ineffective supplement since they do not boost testosterone levels into a high enough range

C) They are an effective supplement, but only for those in the 40+ age category

D) They are an ineffective supplement since they reduce the body's natural production of testosterone over the long term

11) Your goal is to build muscle. You are consistently gaining strength on your exercises from week to week but are not experiencing noticeable increases in muscle mass. What is most likely the problem?

A) You are not consuming adequate daily calories to support new muscle growth

B) Your rep range is too low to stimulate muscle hypertrophy

C) You are not varying your workouts enough and your body has adapted

D) You are not training with a high enough level of intensity

12) What is the single most important nutritional factor when it comes to losing body fat?

A) Keeping metabolic rate elevated by consuming a small meal every 2-3 hours throughout the day

D) Maintaining a net calorie deficit over time by consuming fewer calories than you burn

13) Your goal is to lose fat. You are following your workout schedule closely with multiple weight training and cardio sessions every week, but are not experiencing noticeable losses in body fat. What is most likely the problem?

A) You are overtraining and not allowing sufficient recovery time in between workouts

B) You are under eating and your metabolism has stalled out

C) You are under training and require additional weekly workouts in order to stimulate fat loss

D) You are over eating and replacing the calories you burned during your workouts

14) Which of the following would be the least effective time to perform a cardio session?

A) First thing in the morning, because growth hormone levels do not peak until late afternoon

B) Pre-workout, because it will negatively impact weight training performance

C) Post-workout, because it will interfere with recovery

D) None of the above, because it makes no difference when cardio is performed

15) Which of the following statements is most accurate in regards to BCAA supplements?

A) They should be considered a staple supplement since l-leucine is the primary driver of muscle protein synthesis.

B) They are an effective supplement for reducing muscle breakdown, but only for those who are in a cutting phase.

C) They are probably unnecessary for most trainees since BCAA needs are already met through sufficient dietary protein intake.

D) There is not enough evidence one way or the other, so it's best to just try them out and see if they work for you.

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Sean Nalewanyj here, best-selling fitness author, natural bodybuilder and success coach. I give out real, science-based, no B.S training, nutrition and supplementation advice to help you build muscle and lose fat in the most productive yet practical way possible. In an industry that has become completely overrun with gimmicks, false information and outright scams, you can trust this site as an honest, reliable resource to help you reach your fitness goals. Got a question? Just ask me.